FRIDAY

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STRENGTH
(E2:00 for 4 sets)
2 power snatches + 5 OHS @+5# or 55%

WOD
“ULTIMATE WARRIOR”
(21-15-9)
Thrusters @135/95#
Bar muscle ups

THURSDAY

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WOD
“LABB 18”
(3 rounds)
300 meter run
60ft bear crawl

AT 10:00 MARK

(4 rounds)
2 rope climbs
4 wall climbs
6 seated alternating DB shoulder press
16 V-UPs

AT 25:00 MARK

(For time)
1000 meter run
30 HSPU
1000 meter row

WEDNESDAY

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STRENGTH
(E1:30 for 5 sets)
3 power clean + 1 jerk @+5# or 65%

WOD
(AMRAP in 20)
20 power cleans @135/95#
30 wallballs @20/14#

TUESDAY

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STRENGTH
(EMOM x10)
Min 1: 8 kipping LAT pull-ups
Min 2: 10 V-UPs

WOD
(3 rounds for time)
500 meter run
100ft walking lunge
50 double unders
REST 3:00

MONDAY

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SHIRTS ARE IN! IF YOU ORDERED ONE, BE SURE TO PICK IT UP.

STRENGTH
(15 minute clock)
Front Squat 1RM

WOD
(3 rounds for time)
15 C2B pull-ups
12 front squats @115/75#
9 power snatches @115/75#

SATURDAY

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TEAM WOD
"LABB 17"
(For time)
2×400 meter run per teammate
10 HSPU per teammate
2×400 meter run per teammate
10 HSPU per teammate
*alternate runs relay style until both teammates have done two 400s each (total of a mile as a team)
* one teammate will rest while the other does his 10 HSPU, then switch

IMMEDIATELY INTO

4 bear crawls @32 ft
*must be done together
*length is from the rig to the concrete, 4 lengths

IMMEDIATELY INTO

32ft walking lunges
*must be done together
*length is from the rig to the concrete, 4 lengths

IMMEDIATELY INTO

18-15-12-9-3 reps of
Air squats
Push ups
*must alternate turns each round
*partner one does air squats and push ups while partner rest, then partner 2 goes

FRIDAY

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TURNING 34 TODAY! I ATE THESE THREE SANDWICHES LAST YEAR. WHAT WILL I EAT THIS YEAR! ENJOY MY BIRTHDAY WOD.

WOD
"LAA”
(8 rounds for time of:)
4 burpees power clean and jerk @95/65#
4 ring dips
4 C2B pullups
4 kettlebell swings @70#/50#
-then-
28 Squat Snatches @95/65#

THURSDAY

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SKILL
(EMOM x10)
Min 1: 8 kipping LAT pull-ups
Min 2: 10 pike compressions

WOD
(3 rounds for time)
400 meter run
20 T2B

WEDNESDAY

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STRENGTH
(20 minute clock)
3RM back squat

WOD
(4 rounds for time)
3 rope climbs
15 deadlifts @225/155#
15 wallballs @20/14#

TUESDAY

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STRENGTH
(15 minute clock)
3RM shoulder press

WOD
(7 rounds for time)
7 goblet squat @50/35#
7 KB swings @50/35#
7 burpees to plate